Chakrasana

Chakrasana is the method of taking Vinyasa from postures that end in a supine position.

This transition is performed entirely on one exhalation:

First, place your hands by your ears. Towards the end of the exhalation, lift both legs, keeping them straight. Press your head and hands into the floor and flip over, keeping the legs straight to land in Adho Mukha Svanasana (Downward Facing Dog) or Chaturanga. Traditionally, landing in Chaturanga is preferred, to keep the vinyasa count intact. However, it is more challenging, and so if you’re just beginning, transition from Adho Mukha Svanasana to Chaturanga to complete the vinyasa.

Rather than trying to tuck the head towards the sternum or “hide” it from the floor, press the head firmly into the ground to help flip over. This asana should be performed smoothly all on one exhalation, not over several breaths.

If this pose is challenging, try placing a couple blankets beneath the shoulders (the hands still go on the floor, not the blankets).

Precautions & Common Mistakes

Performing this asana carelessly or before you’re ready for it is likely to result in aches & pains in the shoulders and neck. It’s always okay to substitute the normal vinyasa for Chakrasana.

Do not do this if you have a neck or shoulder injury.

Do not rely on momentum rather than strength to flip over. Your neck will suffer.

Do not roll to one side or other of your head. This is asana directly along the centerline of the body, not over one shoulder.